Acai bowl with berries, bananas and granola.

How to lose weight fast without exercise

Learn how to lose weight fast without exercise naturally and permanently with these 10 tips.

Calorie balance is a must to lose weight fast without exercise

You need to balance your calories and be in a slight calorie deficit to lose weight. You do this by consuming fewer calories than your body needs to maintain your current weight.

Alternatively, doing more physical activity would burn off excess calories, too. But, that’s not what we’re doing today.

If you don’t want to be stuck doing calculations, simply start eating a little less calories than you already are or do more exercise than you already are.

Don’t make your diet deficit too extreme because it can lead to reaching a weight-loss plateau.

When we don’t eat enough food, our bodies can’t turn calories into heat energy; our resting heart rate drops because it doesn’t have enough calories to beat more, and consequently, our metabolism drops too.

Also, when we exercise too hard, our resting heart rate decreases. This is good for athletes and is a sign of being fit. However, this also means that we aren’t burning as many calories while resting or exercising. We would need to compensate for a decreased metabolic rate by exercising more. 

However, more exercise will lead to higher fitness levels; lower heart rates; being more energy efficient. Energy efficiency equals lower energy needs.

When our bodies are energy efficient and fit, we can’t lose as much weight. We call this reaching a weight-loss plateau.

It’s important to follow a nutritional plan that will set you up for success long term to keep the weight off for good.

Nutritional plan

When drawing up a calorie balance plan, you need to consider your nutritional needs such as proteins, fats, carbohydrates and micronutrients.

Our bodies need micronutrients to function properly and aid in weight-loss. This is why it is essential to supplement to get your recommended daily intake of vitamins, minerals, fatty acids and amino acids.

You might also like to read: Best Supplements For Anti-Aging.

Here are 10 tips to make sure you have your nutritional needs down pat.

10 tips for how to lose weight fast without exercise

1. Don’t get your calories from sugary drinks

It’s just too easy to get a bunch of sugar in a glass of juice. Juice is concentrated fruit. One glass of  juice has too many servings of fruit which will put your calories in excess. Eat whole fruits, instead.

Also be mindful of protein shakes. Whey powder used to have as high as 75% protein, but nowadays, whey powder has 25% protein and the rest is sugar.

If you are consuming supposedly lean protein shakes, but getting fat, it’s time to reevaluate, the quality of your protein source.

2. Measure your food portions

It’s so easy to get carried away when you don’t use a scale or count ounces. Controlling your portions will keep you disciplined.

3. Get more fibre into your diet

Fibre will help you feel fuller for longer and essential for bowel movement when you don’t have much bulk to move things along.

There is non-nutritive or rough fibre that is non-soluble, but helps keep your tummy fuller for longer and stops calories from entering your bloodstream too quickly.

Then there is soluble fibre that enters your bloodstream and helps to regulate your blood sugar by ”diluting” it or making your sugar levels less concentrated.

When you have less sugar in your blood, your insulin levels don’t spike. Insulin is the hormone responsible for turning excess sugar into fat, if the cells in your body have no need for more sugar.

4. Sleep more and sleep deeply

Stress causes a hormonal chain reaction that leads to lean muscle loss. Stress is triggered by exhaustion and being overworked.

You might think that being busy for longer hours instead of lazing around would lead to a less calories burned and more weight gain, but you’d be wrong.

When you get stressed, your body releases cortisol to break down your muscles in order to produce energy for the brain. 

A breakdown of muscles, bones and connective tissue. Cortisol aids in the process of gluconeogenesis, wherein sugar is created from existing tissue. Cortisol helps break down bone, muscle and connective tissue to manufacture blood sugar that will be used by the brain.

Less muscle means less calorie burning.

5. Don’t add high calorie snack foods to your grocery list

Just like you shouldn’t be chugging down your calories, you shouldn’t be grabbing a snack every time you feel bored. Sweets, chips, cookies and soda are not essential food items when you are overweight already.

6. Replace some of your carbs with protein in equivalent amounts.

Remember how I mentioned that the body breaks down your muscle to use as brain fuel? Well, this is the reason you need to eat more lean meats and other proteins. If you don’t replenish lost protein stores, your body won’t stay lean and you won’t burn as many calories.

Lean meats help with making you feel satiated for longer. Even better if you replace carbs with proteins.

If you struggle with feeling hungry, start your meal with the protein.

Make sure you supplement with proteins that contain essential amino acids, too.

7. Include healthy fats to your meals

Healthy fats and healthy cholesterol are essential for the production of necessary hormones and steroids. Without hormones like testosterone, your body will not build muscle.

8. Enjoy your food at a slow pace

Eating can be a very calming ritual. Don’t rush calories down your throat. You’ll only upset your tummy and have a negative relationship with food.

Make every meal a good experience. 

You’ve done your best to make your meal as healthy as possible. Now, enjoy.

9. Eat mindfully

Don’t rush, don’t over eat, there is always tomorrow to enjoy a food item. Also, make your food and the plating and presentation enticing.

how to lose weight fast

10. Eat home-cooked meals

Restaurant foods can be so addictive and extremely high in low quality calories.

Eating the same flavors day in and day out will only lead to developing bad eating habits.

Hearing the same sound over and over, makes us deaf to it. Tasting the same flavors will make our tongues numb with boredom.

A bored mouth wants to make up for its dissatisfaction with quantity. Don’t let that happen.

Final thoughts

Losing weight without exercise can happen as soon as we implement the right strategies.

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